戰勝拖延症三步走

• Does willpower work?

意志力真的有用么？

The first thing to come to terms with is that our willpower is simply not enough. In fact, some studies suggest that willpower is an exhaustible source that can be entirely used up. This is a concept known as the ego depletion. So instead of convincing yourself to simply try harder, a more methodical approach is suggested

首先我們得明確一點：人的意志力是有限的。事實上一些研究表明，意志力是一項非再生能源而且會被徹底用光，這個概念被稱作自我損耗。所以與其每天逼迫自己要努力，不如嘗試一下更系統科學的方法。

• Three steps to go

提高生產力三步走

The first step: Get started！ It may seem obvious but studies have shown starting a project to be the biggest barrier to productivity. Before starting our brain visualizes the hardest parts to come, and instead tries to simulate real work by focusing on small mindless tasks. Luckily, theres a construct of the mind known as the Zeigernik Erffect, which compels humans to finish a task that theyve already started. The Zeigernik Effect shows that when we dont finish a task, we experience discomfort and intrusive thoughts about it. So get started.

第一步：立即行動！這聽起來似乎很明顯，但研究表明，開始著手一件事是提高生產力的最大障礙。在我們開始之前大腦會可視化其中最難得部分，然後讓我們去做一些輕鬆的事情而不是試圖模擬真實的工作。幸運的是，我們的大腦有一個被稱為蔡格尼克效應的構造，它會迫使人們去完成已經開始了的工作。 蔡格尼克效應表明，當我們沒有完成任務時，我們就會經歷不舒服和被干擾的想法，所以趕緊行動。

• Now what about time management?

時間管理有用么？

Shockingly when we look at some of the most of elite musicians in the world, we find that they arent necessarily practicing more, but instead more deliberately. This is because they spend more time focused on the hardest task. And focus their energy in packets instead of diluting their effort over the entire day. They have periods of intense work followed by breaks. Not relying on willpower they rely on a habit and disciplined scheduling. Studies have found that the most elite violinists in the world generally follow a 90 minute work regime with a 15 to 20 minute break afterwards. Instead of trying to maintain energy throughout the entire day, breaking it down into sessions with planned relaxation is most effective. But how can you develop the discipline to follow this routine?

當我們觀察了那些世界級的音樂家時，就會驚訝的發現他們不一定都是多做練習，而是做刻意練習，這是因為他們把更多的時間用在了艱難的任務上，把精力集中到了一起，他們沒有把精力分散在一整天當中.而是進行短時間高強度的訓練並適當休息，不依賴意志力，他們靠的是習慣和嚴謹的安排，研究發現世界上最優秀小提琴家，是按照每練習90分鐘休息15到20分鐘的機制來訓練的，與其想要全天保持精力充沛，如不把它們分散成塊並配合休息更有效率，但你如何才能嚴格遵守這個機制呢？

• The second step: Give yourself a deadline.

第二步：給自己設立期限

Write it down; mark it in your calendar. And youll be much more likely to complete your task. On top of this, create something called anaccountability chart to document your progress. In one column write the time span, and in the other the activities you accomplished during this time, similar to those on a diet who document their food intake. Writing down your progress allows you to realistically evaluate your work. As opposed to inaccurately assuming what youve done, furthermore tracking your progress helps to avoid small mindless work.

把它寫下來，記在日曆上，這樣你完成任務的可能性就更大。在此之上，你要建立一個問責製圖表來記錄你的進度，欄寫上時間跨度，另一欄寫上在短時間內所完成的項目。有點像正在節食的人記錄他們的食物攝入量.寫下你的進度可以實事求是的評估自己的工作，從而不會驕傲的認為自己已經完成了任務，此外跟蹤你的工作進度還能使你避開一些分心的事情。

• The last step: Stop multitasking.

最後一步： 停止多任務處理

Well it may feel like youre accomplishing more. Studies show that multitaskers are much less productive. Instead try and make a list at night of what you want to accomplish tomorrow. This way you hit the ground running with your action plan. And avoid trying to complete multiple activities at once while youre at it split up your large tasks into smaller bite sized ones. Your brain will find these less daunting. And it will make the starting process easier. With a clear goal and action plan in mind, your productivity levels can soar to new heights.

感覺上好像你完成的更多。研究認為多任務運行時效率反而更低，還不如在晚上列一張明天所要做的事的清單，這樣更容易貫徹你的行動計劃，避免試圖以此完成所有任務，當處理高難度任務時，你可將它分成一個個小任務.你的大腦就會覺得這些不那麼困難了，再著手行動就會輕鬆許多。有了一個清晰的目標和行動計劃，你的生產率就能達到新的高度。

牛逼的背後都是苦逼的辛酸，想提分，空有一腔熱血可不行，給自己一個規劃，戰勝拖延才能真正和托福說拜拜